Mediterranean Falafel & Couscous Power Jar - 24/08/2024

Ingredients (Makes 6 Mason Jars, 500ml each)

For the Tahini Lemon Dressing:

• 6 tbsp tahini
• 3 tbsp fresh lemon juice
• 2 tbsp olive oil
• 1 tbsp maple syrup (or agave nectar)
• 1 clove garlic, minced
• ½ tsp cumin
• ½ tsp salt
• 3 tbsp water (to thin, if needed)

For the Couscous Base:

• 300g whole wheat couscous (50g per jar)
• 450ml vegetable stock (to cook couscous)

For the Homemade Falafel:

• 1 can (400g) chickpeas, drained & rinsed
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 2 tbsp fresh parsley, chopped
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp cumin
• ½ tsp smoked paprika
• ½ tsp baking powder
• 3 tbsp chickpea flour (or regular flour)

For the Fresh Vegetables & Olives:

• 1 cucumber, diced
• 1 red bell pepper, diced
• 1 small red onion, finely chopped
• 100g cherry tomatoes, halved
• 50g pitted kalamata olives, sliced
• 6 tbsp chopped fresh parsley

For the Toppings (Add Before Serving):

• 6 tbsp crumbled vegan feta (optional)
• 6 tbsp toasted pumpkin seeds

For Layering in the Mason Jars:

Bottom Layer (Wet Ingredients):

• Divide the tahini lemon dressing evenly among the jars (about 1 tbsp per jar).

Second Layer (Couscous & Protein Base):

• Add 50g cooked couscous per jar.
• Add 2–3 falafel pieces per jar.

Third Layer (Fresh Mediterranean Veggies):

• Layer in cucumber, red bell pepper, red onion, cherry tomatoes, and olives.

Top Layer (Crunchy & Creamy Toppings - Add Before Serving):

• Crumbled vegan feta and toasted pumpkin seeds for texture.

Instructions:

1. Prepare the Dressing:

   • In a bowl, whisk together tahini, lemon juice, olive oil, maple syrup, garlic, cumin, salt, and water.
   • Divide evenly among the jars.

2. Cook the Couscous:

   • Place couscous in a bowl, pour boiling vegetable stock over it, cover, and let sit for 5 minutes.
   • Fluff with a fork.

3. Make the Falafel:

   • In a food processor, blend chickpeas, onion, garlic, parsley, olive oil, lemon juice, cumin, paprika, baking powder, and chickpea flour until combined but still textured.
   • Shape into small balls or patties.
   • Heat a pan with 1 tbsp olive oil and fry falafel until golden brown (3–4 minutes per side).

4. Chop the Vegetables:

   • Dice cucumber, red bell pepper, red onion, and halve cherry tomatoes.
   • Slice olives and chop parsley.

5. Assemble the Mason Jars:

   • Bottom Layer: Pour the tahini lemon dressing into each jar.
   • Second Layer: Add cooked couscous and falafel.
   • Third Layer: Layer in cucumber, red bell pepper, red onion, cherry tomatoes, and olives.
   • Top Layer: Store vegan feta and pumpkin seeds separately, adding before eating.

Storage & Serving:

• Vacuum seal the jars with the Perma Jar Vacuum Sealer to keep fresh.
• Store in the fridge until ready to eat.
• Shake the jar well, pour into a bowl, and toss before serving.
• Enjoy cold or slightly warmed.

Cooking Time:

⏱ 40 minutes total

Macronutrient Breakdown (Per Jar):

• Calories: ~460 kcal
• Protein: ~20g
• Carbohydrates: ~55g
• Fat: ~16g
• Fiber: ~10g

Average Cost Analysis (Per Jar, Based on UK Supermarkets)

• Tahini (1 tbsp): £0.15
• Lemon Juice (½ tbsp): £0.05
• Olive Oil (1 tbsp): £0.10
• Chickpeas (⅙ can): £0.10
• Onion (⅙): £0.05
• Garlic (⅙ clove): £0.03
• Fresh Parsley (1 tbsp): £0.08
• Chickpea Flour (½ tbsp): £0.08
• Red Bell Pepper (⅙): £0.10
• Cucumber (⅙): £0.10
• Red Onion (⅙): £0.05
• Cherry Tomatoes (⅙ cup): £0.15
• Kalamata Olives (⅙ of 50g): £0.12
• Vegan Feta (optional, 1 tbsp): £0.15
• Toasted Pumpkin Seeds (1 tbsp): £0.10

💰 Total Cost per Jar: ~£1.68
💰 Total Cost for 6 Jars: ~£10.08